This teriyaki ground turkey stir fry is one of my favorite easy high-protein meal prep recipes because it only needs six main ingredients and makes a huge amount of food. Each serving has 265 calories, 10 grams of carbs, 7 grams of fat, and 38 grams of protein. It can be made in less than 30 minutes.
There are still a lot of calories left over for tasty rice bowls, but we’ll get to those in a moment. For now, let’s take a look at everything you’ll need to make the turkey and vegetables. You can go straight to the printable recipe card at the end of this post if you need to.
Photographs show that this recipe yields a lot of teriyaki turkey and vegetable ground meat. You could easily cut everything in half if you only want to make dinner for one night during the week and don’t want any leftovers. Though I’ll emphasize how well this dish reheats.
One pound of beef is all you need for my teriyaki ground beef, and everything cooks in one pan. I would cook the vegetables on their own before or after the beef, like this recipe says, if I could go back in time. This helps prevent crowding the pan and a better cook on both the meat and vegetables.
This framework of protein plus veggies in one pan is one of my favorite ways to cook. These ingredients taste great with teriyaki sauce, which you can easily find in grocery stores already made. For some alternative flavor profiles and sauce ideas, check out my firecracker, black pepper, or honey sesame sauces.
Ground turkey has become an increasingly popular alternative to ground beef due to its lower fat content and price point. While ground beef contains about 20% fat, ground turkey only contains 10-15% fat depending on whether you choose breast meat or thigh and leg meat. It’s an excellent source of lean protein with less saturated fat and calories than beef.
In this article we’ll explore 12 delicious high protein ground turkey recipes that are perfect for healthy weeknight dinners or meal prepping. These recipes are easy to make, packed with flavor, and will satisfy your cravings!
Why Choose Ground Turkey?
Here are some of the top benefits of cooking with ground turkey
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Lower in fat and calories: Ground turkey breast contains about 10-15% fat versus 20-25% in lean ground beef. This means less saturated fat and calories per serving.
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High in protein: A 3 ounce serving of ground turkey packs about 22 grams of protein. This makes it an excellent choice for boosting protein intake.
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More affordable: Ground turkey costs 25-30% less than the equivalent amount of ground beef. It’s an economical protein choice.
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Versatile: Ground turkey works great in recipes that typically call for ground beef like chili, tacos, pasta sauce, burgers, and more. Easy to substitute!
12 High Protein Ground Turkey Recipes
Teriyaki Turkey Stir Fry
With just 6 core ingredients and massive 38 grams of protein per serving, this 30 minute healthy teriyaki ground turkey stir fry is one of the best high protein meal prep options It’s ready in under 30 minutes!
Spaghetti Squash Casserole
This spaghetti squash casserole uses ground turkey in place of ground beef for a lighter take on the classic Each serving has 29 grams of protein
Stuffed Yellow Peppers
Ground turkey and rice fill these baked stuffed peppers for a protein-packed vegetarian dinner option. One pepper packs about 19 grams of protein.
Greek Turkey Burgers
These delicious Greek turkey burgers with tzatziki deliver 27 grams of protein thanks to the addition of spinach and feta cheese.
Turkey Meatballs
Make a high protein dinner with these Italian-style turkey meatballs. A serving contains around 22 grams of protein.
White Turkey Chili
This healthy crockpot white turkey chili packs 29 grams of protein per bowl thanks to turkey, white beans, and bulgur wheat. It’s also low fat.
Turkey Stuffed Peppers
Roasted bell peppers get stuffed with a flavorful ground turkey and wild rice filling in this recipe that delivers 26 grams of protein per stuffed pepper half.
Turkey Enchilada Casserole
This easy ground turkey enchilada bake has 33 grams of protein per serving for a Mexican-inspired high protein dinner.
Turkey Meatballs with Spaghetti Squash
For a lower carb dinner, try these turkey meatballs served over baked spaghetti squash. There’s 32 grams of protein per serving.
Turkey Taco Lettuce Wraps
These taco spiced ground turkey lettuce wraps make an easy high protein lunch or light dinner with 25 grams of protein each.
High Protein Turkey Burgers
Kick up your burger game with these juicy turkey burgers with goat cheese and arugula – 26 grams of protein!
Thai Turkey & Zucchini Noodles
For a gluten-free, veggie packed dinner, try this Thai ground turkey with zucchini noodles – 29 grams of protein per serving.
Tips for Cooking with Ground Turkey
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Choose 93% lean ground turkey breast for less fat and calories. Ground turkey thigh contains more fat.
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Be careful not to overcook ground turkey. It dries out quickly. Cook just until no longer pink.
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Mix in diced mushrooms, onions, garlic, oats or panko breadcrumbs to help keep ground turkey moist.
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Add bold seasonings and sauces. Ground turkey has a mild flavor so benefits from spices, herbs and sauces.
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Cook recipes that call for ground beef with ground turkey instead. It works great in most recipes.
The Bottom Line
Ground turkey is a fantastic high protein and lower fat alternative to ground beef. With a bit of seasoning, it can be just as flavorful in recipes like chili, pasta sauce, burgers, wraps, and more. Try out some of these top high protein ground turkey recipes to enjoy delicious and nutritious family dinners any night of the week. Your taste buds and health will thank you!
Healthy Teriyaki Ground Turkey Stir FryYield:
Extra lean teriyaki ground turkey with broccoli, mushrooms, carrots, zucchini, and a healthy yum yum sauce.
- 2 Tablespoons Olive Oil, divided
- 2 pounds Ground Turkey
- 8 oz Broccoli Florets, cut into bite size pieces
- 8 oz Sliced Mushrooms
- 3 Carrots, peeled and medium diced
- 1 large Zucchini, chopped
- 2 cups Teriyaki Sauce*
- Scallions and Toasted Sesame Seeds, for garnish
- Put 1 1/2 tablespoons of olive oil in a large skillet and heat it over medium-high heat. When the oil is hot, add the vegetables and cook for 5 to 6 minutes, until the broccoli is bright green and the carrots are a little soft. Transfer to a bowl and set aside.
- Put the ground turkey in the pan after adding the rest of the olive oil. Brown one side for four to five minutes, then break it up and cook it all the way through.
- Add the vegetables and teriaki sauce to the pan after the ground turkey is done cooking. Add everything to the pan and stir it around. Cook for two to three minutes, or until the sauce is hot and covers the turkey and vegetables evenly.
- You can put it on rice and top it with toasted sesame seeds, thinly sliced scallions, and low-calorie yum yum sauce (see notes**).
*I used G Hughes, but Kevin’s paleo teriyaki sauce has a better list of ingredients (though it has more calories than G Hughes).
**1/2 cup of light mayo, 3 tablespoons of Sriracha, 2 tablespoons of honey, 2 tablespoons of rice vinegar, and 1 teaspoon of garlic powder can be used to make a lower-calorie yum yum sauce.
The nutrition info was calculated with 99% lean ground turkey. Each serving of 93/7 ground turkey has 295 calories, 33 grams of protein, 10 grams of carbs, 3 grams of fiber, and 15 grams of fat.
Making Teriyaki Ground Turkey Rice Bowls
If you’re a Kinda Healthy Recipes regular, you know the low calorie rice blend drill by now. When I want to make a big meal with fewer calories, I like to mix “real” rice like jasmine or basmati rice with riced cauliflower. With the right ratios, you’ll never know the cauliflower is there.
I like to use a 3:2 ratio of rice to cauliflower rice. I might make it 1:1 for this teriyaki ground turkey stir fry and use six cups of rice to go with the six servings of the stir fry.
As for the yummy looking sauce, that is, well, yum yum sauce. A lower calorie spin on yum yum sauce, to be precise. It’s super easy to make and works well with any stir fry or Japanese inspired dish. I’ve included specific amounts in the recipe card that will make plenty. I also want to quickly let you know that I have a recipe for light yum yum sauce that uses Greek yogurt instead of light mayo, in case you’re interested.
I also like a creamy kimchi sauce that comes from putting similar ingredients in a food processor with kimchi. It’s not Japanese, but I really like it. Your gut health will thank you later!.
Other than the rice and sauce, all that’s left is a handful of sliced green onion and toasted sesame seeds or furikake.
And I think that covers it. If you want more easy bean and vegetable dishes that only need one pan, check out some of my other recipes below. Ground turkey would work as a substitute for chicken or beef in nearly every case.
Feel free to leave a comment below if you have a question about an ingredient or step in this teriyaki ground turkey recipe. Otherwise, I hope you enjoy this recipe. I always appreciate recipe reviews if you do!.
EASY LOW CARB GROUND TURKEY SKILLET | GROUND TURKEY RECIPES | HEALTHY RECIPES | LOW CARB RECIPES
FAQ
Is ground turkey high in protein?
How to jazz up ground turkey?
Is ground turkey good for weight loss?
How many grams of protein are in 4 ounces of ground turkey breast?
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Protein (g)
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22.44
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Total lipid (fat) (g)
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10.78
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Carbohydrate, by difference (g)
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0
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Energy (kcal)
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192.7
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Sugars, total (g)
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0
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What are some healthy ground turkey recipes?
Make a filling and flavorful meal with these healthy ground turkey recipes. Turkey is a versatile protein that can be used in chilis, stuffed peppers and more. From Taco Spaghetti Squash Boats to Turkey & Brown Rice Chili, these turkey recipes are delicious and the perfect option for tonight’s menu. Was this page helpful?
What are the best ground turkey recipes for meal prep?
All of these recipes are also great for meal prep. Spicy Ground Turkey Stir Fry is one of the best ground turkey recipes! Low carb, Whole30, paleo and done in under 30 minutes with 7 simple ingredients. This easy meal is great for meal prepping or a quick dinner.
How much protein does a ground turkey have?
This ground turkey recipe is so filling, savory, and crowd-pleasing. It has 42g protein/serving and was inspired by a meal my mom made us as kids at least once a week. It’s made with macaroni shells and the most delicious ground turkey red sauce that has a bit of cream added right at the end. It’s served with parmesan cheese and fresh parsley.
How much protein is in a turkey burger?
Kick up your burger game with these juicy turkey burgers with goat cheese and arugula – 26 grams of protein! For a gluten-free, veggie packed dinner, try this Thai ground turkey with zucchini noodles – 29 grams of protein per serving. Choose 93% lean ground turkey breast for less fat and calories. Ground turkey thigh contains more fat.
What can I eat with a pound of ground turkey?
All of these recipes use one pound of ground turkey. Healthy Stuffed Peppers are an easy dinner. These paleo stuffed peppers are healthy, gluten free + dairy free and can be made in the slow cooker or oven. An Italian dinner made lighter with cauliflower rice! Turkey Shepherd’s Pie is the ultimate easy dinner.
What is the best ground turkey stir fry?
Spicy Ground Turkey Stir Fry is one of the best ground turkey recipes! Low carb, Whole30, paleo and done in under 30 minutes with 7 simple ingredients. This easy meal is great for meal prepping or a quick dinner. Healthy Turkey Stir Fry is one of our favorites! Loaded with veggies and a simple mix of spices – it’s flavorful and easy!